RU ANDERSONS 30 DAYS BEGINNERS FAT LOSS PROGRAMME TRAINING ROUTINE

ru andersons weight training day 2

#1 BARBELL DEADLIFT

EXPLOSIVE REPS – DRIVE UP AS HARD AS YOU CAN

Pick a weight that you can successfully use for 5 sets of 5 reps (approx. 70% of 1 rep max)

 

SETS: 2-3 constant tension warm up sets and 6 working sets using the same weight.

PROGRESSION | Week 2: same – Week 3: same – Week 4: same

Read: How To Do The Barbell Deadlift

#2 BARBELL FLAT BENCH PRESS

 

EXPLOSIVE REPS – DRIVE UP AS HARD AS YOU CAN

Pick a weight that you can successfully use for 4 sets of 8 reps (approx. 80% of 1 rep max)

 

SETS: 2-3 constant tension warm up sets and 5 working sets using the same weight.

PROGRESSION | Week 2: +5kg – Week 3: +2.5kg – Week 4: +2.5kg

Read: How To Properly Bench Press

#3 BARBELL SQUAT

 

EXPLOSIVE REPS – DRIVE UP AS HARD AS YOU CAN

Pick a weight that you can successfully use for 4 sets of 8 reps (approx. 60% of 1 rep max)

 

SETS: 2-3 constant tension warm up sets and 4 working sets using the same weight.

PROGRESSION | Week 2: +2.5kg – Week 3: +2.5kg – Week 4: +2.5kg

Read: How To Do The Barbell Squat

#4 CLOSE STANCE HACK SQUAT

 

CONSTANT TENSION – DO NOT LOCK OUT AT TOP

REPS: 12, 10, 8, 6

#5 STANDING CALF RAISES

 

FOCUS ON 1 DEEP STRETCH AT BOTTOM POSITION

REPS: 12, 10, 8, 6

#6 KETTLEBELLS & ABS

 

A) 2-Arm KETTLEBELL SWING:

REPS: 5 x 20 x 15-30 sec. rest

B) 1-Arm KETTLEBELL SNATCH:

REPS: 5 x 10 x 15-30 sec. rest

CLICK TO FINISH WITH ABS ROUTINE


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